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  6. Bulgur dry vs. Yardlong bean (Asparagus bean)

Bulgur dry vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Important differences between Bulgur dry and Yardlong bean (Asparagus bean)

  • Bulgur dry has more Manganese, Phosphorus, Copper, Magnesium, Vitamin B3, Vitamin B6, Vitamin B5, Iron, and Zinc, however, Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Bulgur dry's daily need coverage for Manganese is 124% more.
  • Bulgur dry contains 20 times more Vitamin B5 than Yardlong bean (Asparagus bean). Bulgur dry contains 1.045mg of Vitamin B5, while Yardlong bean (Asparagus bean) contains 0.051mg.

The food varieties used in the comparison are Bulgur, dry and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Bulgur dry vs Yardlong bean (Asparagus bean) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur dry
Bulgur dry
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +151%
Contains more Magnesium +290.5%
Contains more Phosphorus +426.3%
Contains more Potassium +41.4%
Contains more Zinc +436.1%
Contains more Copper +612.8%
Contains more Manganese +1416.4%
Contains more Selenium +53.3%
Contains more Calcium +25.7%
Contains less Sodium -76.5%
Bulgur dry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 93% 118% 129% 37% 3% 53% 112% 398% 13%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +151%
Contains more Magnesium +290.5%
Contains more Phosphorus +426.3%
Contains more Potassium +41.4%
Contains more Zinc +436.1%
Contains more Copper +612.8%
Contains more Manganese +1416.4%
Contains more Selenium +53.3%
Contains more Calcium +25.7%
Contains less Sodium -76.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bulgur dry
Bulgur dry
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +172.9%
Contains more Vitamin B2 +16.2%
Contains more Vitamin B3 +711.7%
Contains more Vitamin B5 +1949%
Contains more Vitamin B6 +1325%
Contains more Vitamin A +4900%
Contains more Vitamin C +∞%
Contains more Folate +66.7%
Bulgur dry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 59% 27% 96% 63% 79% 21% 0% 5%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +172.9%
Contains more Vitamin B2 +16.2%
Contains more Vitamin B3 +711.7%
Contains more Vitamin B5 +1949%
Contains more Vitamin B6 +1325%
Contains more Vitamin A +4900%
Contains more Vitamin C +∞%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur dry
Bulgur dry
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +385.8%
Contains more Fats +1230%
Contains more Carbs +726.5%
Contains more Other +109.7%
Contains more Water +871.9%
Bulgur dry
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +385.8%
Contains more Fats +1230%
Contains more Carbs +726.5%
Contains more Other +109.7%
Contains more Water +871.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur dry
Bulgur dry
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +1822.2%
Contains more Polyunsaturated fat +1188.1%
Contains less Saturated Fat -88.8%
Bulgur dry
25% 18% 57%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.173 g
Polyunsaturated fat: 0.541 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +1822.2%
Contains more Polyunsaturated fat +1188.1%
Contains less Saturated Fat -88.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bulgur dry Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bulgur dry Yardlong bean (Asparagus bean) Opinion
Net carbs 63.37g 9.18g Bulgur dry
Protein 12.29g 2.53g Bulgur dry
Fats 1.33g 0.1g Bulgur dry
Carbs 75.87g 9.18g Bulgur dry
Calories 342kcal 47kcal Bulgur dry
Sugar 0.41g Yardlong bean (Asparagus bean)
Fiber 12.5g Bulgur dry
Calcium 35mg 44mg Yardlong bean (Asparagus bean)
Iron 2.46mg 0.98mg Bulgur dry
Magnesium 164mg 42mg Bulgur dry
Phosphorus 300mg 57mg Bulgur dry
Potassium 410mg 290mg Bulgur dry
Sodium 17mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.93mg 0.36mg Bulgur dry
Copper 0.335mg 0.047mg Bulgur dry
Manganese 3.048mg 0.201mg Bulgur dry
Selenium 2.3µg 1.5µg Bulgur dry
Vitamin A 9IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.06mg Bulgur dry
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.232mg 0.085mg Bulgur dry
Vitamin B2 0.115mg 0.099mg Bulgur dry
Vitamin B3 5.114mg 0.63mg Bulgur dry
Vitamin B5 1.045mg 0.051mg Bulgur dry
Vitamin B6 0.342mg 0.024mg Bulgur dry
Folate 27µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 1.9µg Bulgur dry
Tryptophan 0.19mg 0.029mg Bulgur dry
Threonine 0.354mg 0.094mg Bulgur dry
Isoleucine 0.455mg 0.135mg Bulgur dry
Leucine 0.83mg 0.18mg Bulgur dry
Lysine 0.339mg 0.166mg Bulgur dry
Methionine 0.19mg 0.036mg Bulgur dry
Phenylalanine 0.58mg 0.139mg Bulgur dry
Valine 0.554mg 0.146mg Bulgur dry
Histidine 0.285mg 0.082mg Bulgur dry
Saturated Fat 0.232g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.173g 0.009g Bulgur dry
Polyunsaturated fat 0.541g 0.042g Bulgur dry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur dry Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Bulgur dry
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
96%
Bulgur dry
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.41g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.206g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.